Olympic LiftsAdvanced
Snatch Balance
A snatch-specific drill where the lifter drives the bar off the back of the shoulders and drops rapidly into an overhead squat. It builds speed and confidence under the bar.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
- Triceps
Secondary muscles
- Traps (Trapezius)
- Side Delts
- Rotator Cuff
- Abs (Rectus Abdominis)
- Adductors
- Sets
- 3–5
- Reps
- 2–3
- Rest
- 90–150s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.